Dew It Fitness » WOD 6/4/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/4/19

June 03, 2019

Intermediate

Strength:

4 Rounds –

5 Deadlifts @ 70 – 75%

5 Weighted push-ups

Muscular Endurance:

4 Rounds –

Single leg hip bridge hold x 15 sec / side

Handstand x 15 sec

Barbell chair pose x 20 sec

Push-up hold x 15 sec

Metabolic Conditioning:

Complete the following for time –

20 Burpees | 40 Russian kettlebell swings | 80 Flutter kicks / side

15 Burpees | 30 Russian kettlebell swings | 60 Flutter kicks / side

10 Burpees | 20 Russian kettlebell swings | 40 Flutter kicks / side

5 Burpees | 10 Russian kettlebell swings | 20 Flutter kicks / side

Beginner

Strength:

4 Rounds –

7 Deadlifts

5 Push-up negatives

Muscular Endurance:

4 Rounds –

Hip bridge hold x 30 sec

Plyo-box pike x 15 sec

Chair pose x 20 sec

Push-up hold from the knees x 15 sec

Metabolic Conditioning:

Complete the following for time –

15 Burpees | 30 Russian kettlebell swings | 40 Flutter kicks / side

10 Burpees | 20 Russian kettlebell swings | 30 Flutter kicks / side

5 Burpees | 15 Russian kettlebell swings | 20 Flutter kicks / side

3 Burpees | 10 Russian kettlebell swings | 10 Flutter kicks / side

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